© The Indian Express Pvt Ltd
Tags:
Journalism of Courage
In Indian kitchens, two of the most commonly used ingredients for various meals are sooji (semolina) and atta (whole wheat flour). Both are versatile but a common debate arises over whether sooji is healthier than atta. To answer this, it’s important to break down the nutritional composition, health benefits and potential downsides of both.
Sooji, also known as semolina, is made from durum wheat, a harder wheat variety. It has a coarse texture and is used to make popular dishes like upma, rava idli, and halwa. It is also the primary ingredient for making pasta.
Sooji provides about 350-360 calories per 100 g, with around 72 g of carbohydrates, 12 g of protein and 1 g of fat. It contains a moderate amount of fibre (about 3 g per 100 g), and some essential minerals like iron and magnesium, as well as B vitamins like thiamine and niacin.
Being high in carbohydrates, sooji provides a good source of energy, making it ideal for breakfast or pre-workout meals. Sooji has a moderate glycaemic index, meaning it causes a slower rise in blood sugar levels compared to refined flours. It provides a moderate amount of protein, which is beneficial for muscle repair and growth. Sooji is generally considered light on the stomach, making it suitable for people with digestive issues.
Atta is a finely ground flour made from whole wheat grains. It is commonly used to make rotis, chapatis and parathas. It provides about 340-350 calories per 100 g, with 71 g of carbohydrates, 12-13 g of protein and around 2 g of fat. The key difference is its fibre content, which is significantly higher than that of sooji, with around 12-15 g per 100 g. Atta is also rich in vitamins and minerals such as iron, magnesium and B vitamins (folate, riboflavin, and niacin).
Whole wheat retains the bran, germ and endosperm, which are all rich in nutrients like vitamins, minerals, and antioxidants.
Atta, being a whole wheat flour, contains much more fibre than sooji. This makes it more beneficial for digestive health, weight management by suppressing hunger pangs and controlling blood sugar levels. Although both sooji and atta have moderate to low glycemic indices, atta has an edge due to its higher fibre content, which slows down the release of sugars into the bloodstream. This is particularly important for people managing diabetes.
When it comes to digestibility, sooji is considered lighter and easier to digest, especially for people with sensitive stomachs or those recovering from illness.
However, it is not as effective in curbing hunger over longer periods.
Atta is clearly a more nutrient-dense option. On the other hand, sooji is more easily digestible. Both sooji and atta can be part of a balanced diet. The key is to consume them in moderation and incorporate them into a varied diet that includes other whole grains, proteins and vegetables.
(Dr Gupta is Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals)
